Almonds vs. Chicken Breast
Nutrition comparison of Almonds and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and chicken breast:
- Both almonds and chicken breast are high in calories, potassium and protein.
- Almond has more thiamin, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Chicken breast has 73% less saturated fat than almond.
- Chicken breast has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and chicken breast are high in calories. Almond has 251% more calories than chicken breast - almond has 579 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, almonds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Almonds has a macronutrient ratio of 14:14:73 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Chicken Breast | |
|---|---|---|
| Protein | 14% | 79% |
| Carbohydrates | 14% | ~ |
| Fat | 73% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - almond has 12.5g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than almond - almond has 4.4g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both almonds and chicken breast are high in protein. Chicken breast has 47% more protein than almond - almond has 21.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 73% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both almonds and chicken breast are low in trans fat - almond has 0.02g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Almond has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than almond - chicken breast has 6ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than almond - chicken breast has 5iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 93 times more Vitamin E than chicken breast - almond has 25.6mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and almonds contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Almonds | Chicken Breast | |
|---|---|---|
| Thiamin | 0.205 MG | 0.07 MG |
| Riboflavin | 1.138 MG | 0.114 MG |
| Niacin | 3.618 MG | 13.712 MG |
| Pantothenic acid | 0.471 MG | 0.965 MG |
| Vitamin B6 | 0.137 MG | 0.6 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 16 times more calcium than chicken breast - almond has 269mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Almond is an excellent source of iron and it has 257% more iron than chicken breast - almond has 3.7mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both almonds and chicken breast are high in potassium. Almond has 186% more potassium than chicken breast - almond has 733mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than almond per 100 grams.
| Almonds | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.003 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than chicken breast per 100 grams.
| Almonds | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 12.324 G | 0.59 G |
| Total | 12.324 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Almonds g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or chicken breast contain more calories in 100 grams?Both almonds and chicken breast are high in calories. Almond has 250% more calories than chicken breast - almond has 579 calories in 100g and chicken breast has 165 calories.
Is almonds or chicken breast better for protein?
Both almonds and chicken breast are high in protein. Chicken breast has 50% more protein than almond - almond has 21.2g of protein per 100 grams and chicken breast has 31g of protein.
Does almonds or chicken breast contain more calcium?
Almond is a rich source of calcium and it has 16 times more calcium than chicken breast - almond has 269mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does almonds or chicken breast contain more iron?
Almond is an abundant source of iron and it has 260% more iron than chicken breast - almond has 3.7mg of iron in 100 grams and chicken breast has 1mg of iron.
Does almonds or chicken breast contain more potassium?
Both almonds and chicken breast are high in potassium. Almond has 190% more potassium than chicken breast - almond has 733mg of potassium in 100 grams and chicken breast has 256mg of potassium.